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12481

800m+ Running and/or Conditioning / Runners to learn from

« on: January 04, 2016, 11:13:52 pm »

soo.. anyone know of any training journals, online tracking of workouts etc, of some TOP runners?

12482

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: January 04, 2016, 10:36:11 pm »

01/04/2016

Bio: Morning

sleep = 7 hr
wakeup = 7 AM

bw = 159 lb. (bloated)
morning resting heart rate = 43
soreness = none

aches = none

injuries = some toe nails, left & right 2nd toenail especially, also left third turning red (which will eventually turn black)

Session: Morning

10:00 AM - 11:00 AM

upper body calisthenics:
- TONS of stuff.. mostly working on achieving new positions/movements
- progress
- did some cool stuff on parallel bars: going from parallel bar dips to one dip bar, kind of jumping one arm over, then back
- did lots of rotational stuff, lots of pushup/chinup/pullup variations (different grips, widths, alternating grips, etc)
- also did pushup variations with hands down by pelvis, basically planche progression
- L-sit dip/pullup variations
- finished with some supported handstand holds

really good (and fun) session.

Food

- 1 x chocolate soy milk

Food

11:30 AM

- 6 x eggs over easy, 3 pieces of wheat bread (2 for an egg sandwich), with gorgonzola
- 5 x banana

Session: Evening

run:
- 6.66 mi in 45:52
- goal: sub 7 min/mi pace for EVERY MILE, all splits: fail
- avg pace: 6:51 min/mi
- avg speed: 8.7 mph
- strike: mostly midfoot until the last few miles, then I mixed it a bit between midfoot and some 'flat heel->toe' (due to fatigue I think)

- splits:
- 5k: 20:30
- 10k: 42:28
- mile 1: 6:20.7
- mile 2: 6:32.5
- mile 3: 6:54.7
- mile 4: 6:54.6
- mile 5: 7:02.0
- mile 6: 7:13.0
- mile 7 (rest): 4:44.8

lift:

bb deep squat:
- heels elevated
- width: slightly wider than shoulders
- toes: pointed slightly outward
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 3
- 175 lb. x 3
- 195 lb. x 2, Failed on 3 ... form fail
-- ^^ dropped it to pins. wanted to hit a triple here and then go back to 175
-- workup sets were easier than last session, should have been able to hit the triple
- 175 lb. x 5

speed bb deep squat:
- heels elevated
- width: narrow
- toes: straight ahead
- 135 lb. x 12
- good set.. probably could have hit 20 "easy" on this set. hit 12 fairly fast

speed bb deep squat:
- heels elevated
- width: very narrow, super close
- toes: straight ahead
- 135 lb. x 10

5-sec paused deep squat:
- 135 lb. @ 2 x 5

rhythmic quarter squats:
- 185 lb. @ 2 x 20
-

quads and glutes are pumpt.

Food

- 1 x chocolate soy milk

Food

- leftover smoked bbq jerk pork, so tender.. omfg.

- 2 x spinach & feta samosas
- 1 x greek yogurt
- 4 x banana
- ~3 tbsp x peanut butter with a few m&m's mixed in

as for running, I might try this new approach for a few weeks: set my virtual pacer on my watch to 7:00 min/mi .. make sure I can hit EVERY SPLIT under 7 min.. once I can do that for a few runs, then I move it down to 6:50 min/mi etc.. and just repeat this process... I would do this for 3 out of my 5 runs in a week.. the other two runs would be slightly slower.. dno, makes sense. Kind of like attempting to add 5-10 lb. to the bar for squats every 1-2 weeks.

^^ I should be getting in more speed work right now but i'm too weak mentally atm.

tmw is just running.. i might do my 8 mi run - trying to get under 7:30 instead of 7 ... wednesday will be upper bodyweight with added resistance and barbell lower. Need to switch it up wednesday though, I might actually do some 10x10 squatting.. something nutty.